1. What is EFT?

EFT, or “tapping,” is a form of psychological acupressure that combines elements of traditional Chinese medicine (meridian points) with modern psychology (cognitive behavioural therapy). By tapping on specific energy meridians while focusing on an emotional or physical issue, EFT helps reduce stress, anxiety, pain, and other negative emotions.

2. How Does EFT Work? (The Science Behind It)

EFT is based on the idea that emotional distress disrupts the body’s energy system. Tapping on meridian points while verbalizing the problem is believed to:

– Calm the amygdala (the brain’s fear center)

– Reduce cortisol (stress hormone) levels

– Reprogram negative thought patterns

Research Supporting EFT

Anxiety & PTSD: A 2016 meta-analysis (Journal of Nervous and Mental Disease) found EFT significantly reduces anxiety and PTSD symptoms.

Chronic Pain: A 2019 study (Evidence-Based Complementary and Alternative Medicine) showed EFT helps reduce pain intensity.

Weight Loss & Cravings: Research (Journal of Evidence-Based Integrative Medicine) found EFT reduces food cravings and emotional eating.

Depression: A 2022 study (Explore Journal) reported EFT as effective in reducing depressive symptoms.

– Tapping sends deactivating signals to the brain’s stress response.

– Combines exposure therapy (facing the issue) with somatic calming (body relaxation).

3. EFT Tapping Techniques (A Step-by-Step Guide)

A. The Basic EFT Sequence

1. Identify the Issue (e.g., “I feel anxious about my job interview.”)
2. Rate the Intensity (0-10, where 10 is extreme distress).
3. Setup Statement:

– Tap the karate chop point (side of hand) while saying:

“Even though I feel [emotion/issue], I deeply and completely accept myself.” (Repeat 3x)

4. Tapping Sequence:

Tap 5-7 times on each of these points while repeating a reminder phrase (e.g., “this anxiety”):

– Eyebrow

– Side of Eye

– Under Eye

– Under Nose

– Chin

– Collarbone

– Under Arm

– Top of Head

5. Reassess Intensity (0-10). Repeat if needed.

B. Advanced Techniques:

– Movie/Trauma Technique: Recall a distressing event like a movie, tapping through intense moments.

– Tearless Trauma Technique: Address trauma without full emotional activation.

– Chasing the Pain:For physical pain, tap while focusing on the sensation.

4. Examples of EFT in Practice

A. Anxiety Before Public Speaking

– Setup: “Even though I’m terrified of speaking in front of people, I accept myself.”

– Tapping Points: “This fear,” “my shaky voice,” “I’m safe.”

– Outcome:  Reduced physical tension, clearer thinking.

B. Overcoming a Phobia (e.g., Fear of Spiders)

– Setup: “Even though spiders make me panic, I choose to feel calm.”

– Tapping Points: “This fear,” “their creepy legs,” “I’m safe now.”

– Outcome: Gradual desensitization.

C. Pain Management (Chronic Back Pain)

– Setup: “Even though I have this sharp pain, my body can relax.”

– Tapping Points: “This throbbing,” “my tense muscles,” “healing energy.”

– Outcome: Reduced pain perception.

D. Breaking Cravings (Sugar Addiction)

– Setup: “Even though I crave chocolate, I choose to nourish my body.”

– Tapping Points: “This urge,” “sweet cravings,” “I’m in control.”

– Outcome: Fewer impulsive cravings.

5. Additional EFT Resources

Books:

– The Tapping Solution (Nick Ortner)

– EFT for Weight Loss (Carol Look)

– Emotional Freedom (Judith Orloff)

Websites & Tools

– The Tapping Solution App (Guided Tapping Meditations)

– EFT Universe (Free tutorials, research)

– Gary Craig’s Official EFT Site (Founder’s resources)

YouTube Channels:

– Brad Yates (Free tapping sessions)

– The Tapping Solution (Nick Ortner)

– EFT Universe (Certified Practitioners)

Certification & Training:

– EFT International (Accredited training)

– AAMET International (EFT courses)

6. Frequently Asked Questions

❓ Does EFT really work?

Yes—studies show effectiveness for anxiety, PTSD, pain, and cravings.

❓ How long does it take to see results?

Some feel relief in minutes; chronic issues may take weeks of practice.

❓ Can I do EFT on myself?

Absolutely! Self-tapping is highly effective.

❓ Are there side effects?

Rare—some experience emotional release (crying, fatigue).

EFT is a powerful, evidence-based tool for emotional and physical well-being. Whether you’re dealing with stress, trauma, pain, or bad habits, tapping can help rewire your brain’s response.

To Your Strength, Health and Wisdom

Paul at ChangeThatMind.com

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